FEBRUARY 27 2024

STRENGTH

Alternate

Pendlay Row

4 x 5

L- Sit

4 x 30 Sec

Accumulate 30 Sec L – Sit*

*Scale with a tuck. Timer stops
when you break.

METCON

For Time*

3 Rounds
30 DB Hang Power Snatch 50/35
20 Burpees
10 Toes to Bar

*1 Muscle Up EMOM

ACCESSORY WORK

3 Rounds NFT

15 Ring Face Pulls
15 DB Hammer Curls
15 GHD Sit Ups

FEBRUARY 26 2024

12 Min AMRAPAscending Ladder1-2-3-4-5…Front Squat 95/65Box Overs Rest 2 Min 50-40-30-20-10Air SquatsRusstian KB Swings 53/35Double Unders 

FEBRUARY 24 2024

Partner WOD

8 Rounds

Partner A
2 Rounds
6 Single Arm Devil Press 50/35
8 Toes To Bar
30 Double Unders

Partner B
400 M Run

Alternate when both partners have finished

FEBRUARY 23 2024

STRENGTH

Back Squat

Work up to a heavy set of 2 Then

10 Min Every Other Min (5 Working Sets)
2 x Back Squats

METCON

“”Cindy””
20 Min AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

FEBRUARY 22 2023

Each For Time

3 Rounds
1000 m Bike Erg
100 Double Unders

Rest 2 Min

4 Rounds
250 M Row
25 Russian KB Swing 53/35

Rest 2 Min

2 Rounds
30/24 Cal Assault Bike
20 Box Overs

FEBRUARY 21 2024

STRENGTH

Push Press

Work Up to A Heavy Set of 3 then

5 x 3 resting 2 min between sets

METCON

3 Rounds
1 Min Max Effort at Each Station
1 – Ski Erg Cal
2 – Dips
3 – Sit Ups
4 – Thruster 95/65
5 – Rest

FEBRUARY 20 2024

28 Min AMRAP
2 Power Cleans 185/135
4 Burpees over Barbbell
6 Deadlifts 185/135
8 Pull Ups
100 Ft KB Farmer Carry 70/53

FEBRUARY 19 2024

“Blake”

4 Rounds
100 ft Walking OH Lunge 45/25
30 Box Jumps 24/20
20 Wallballs
10 HSPU

FEBRUARY 17 2024

26 Min AMRAP
Partner WOD
1-2-3-4-5-6-7….
Hang Power Snatch 135/95
Wall Walk
C2B Pull Up
Cal Ski Erg

One partner working at a time

FEBRUARY 16 2024

3 Rounds

20 Single Arm DB Shoulder to Overhead (10 Each arm) 50/35
20 DB Step Ups (10 Each Leg on 20 in box) 50/35
15 OH Plate Sit ups 25/15
15 Dips
10 Burpees
10 Pistols

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